Aug 30 2018

Keep pushing hard to the end of the week!

Barbell Warm Up (Empty Bar)

20 Shoulder Presses

20 Muscle Snatches

20 OHS

20 Curls

20 BB Rows

20 Good Mornings

10 Front Rack Stretches

20 Thrusters

12 OTM

4R - Power Clean & Push Jerk 5+5

4R - Power Clean & Push Jerk 3+3

4R - Power Clean & Push Jerk 1+1

WOD

21-15-9

Squat Clean (135/95)

T2B

Stimulus: On the Min work is all the power cleans first, then all the overheads (ie: 5 cleans, then 5 overheads). Increase weight between the 5s and 3s. Then each rep of the 1s.

This WOD is fast. Ride the edge of burning out. You can grab and go the cleans faster than your body would like. Push back on the T2B as you get tired to make sure you touch both feet to the bar.